Foundations of nutrition questions Flashcards
1
Q
Define food
A
Any nutritious substance that people or animals eat or drink or that plants absorb in order to maintain life
2
Q
What are whole foods?
A
Foods that have not been processed or refined, and are free from additives or other artificial substances
3
Q
What is the purpose of foods?
A
To feed and nourish cells and maintain bodily functions cells
4
Q
What is food composed of?
A
A variety of vitamins, minerals, trace minerals, proteins, carbohydrates, fibre, fats, phytochemicals, prebiotic, probiotics, enzymes and water
5
Q
What does naturopathic nutrition focus on?
A
Use of whole and organic food as medicine
The importance of detoxification and cleansing
Looking at the Constitution of the patient
Finding the cause of disease and not just treating a symptom
6
Q
Define junk food
A
Junk food is chemically altered food substances that provide no nutrients and are not able to maintain health and growth
7
Q
What are some of the constituents of junk food?
A
Highly processed
Generally contains GM ingredients, artificial colourings, sweeteners, pesticides and other chemical additives
High in calories, sugar, salt, refined carbohydrates and trans fats
Low in fibre and nutrients
Designed to make one over eat due to the chemicals they contain which increase a desire to eat
Often much cheaper
8
Q
How is junk food unhealthy?
A
It’s a cellular poison
Hinders the electrical flow between cells
Doesn’t nourish cells tissues
Robs the body of essential nutrients
Destroys cells and impairs body functions
Reduces life expectancy and performance (athletic, cognitive, sexual)
Absorb energy from the body
Accelerates ageing
Addictive - leads to over eating, malnutrition, disease, early death
9
Q
What are some of the diseases that junk food is associated with?
A
Atopic conditions e.g. asthma eczema
Hormonal disturbances such as Type II diabetes, PCOS, PMS, infertility, menopause
Skeletal disorders - osteoarthritis, rheumatoid arthritis, osteoporosis
Cardiovascular disease - atherosclerosis (creating endothelial damage) - strokes, angina, etc.
Neurological issues - migraines, Parkinson’s, Alzheimer’s
Contribution to cancer pathogenesis (carcinogenicity)
10
Q
What are natural food sources?
A
Animals - e.g. meat, poultry, game, fish, seafood and animal byproducts (eggs and dairy)
Plants - e.g. vegetables, fruit, culinary herbs and spices, grains, seeds (sprouts), nuts, legumes
11
Q
What food should you avoid?
A
Processing package foods
Ready meals
Junk foods
Sweets
Juices and fizzy drinks
12
Q
What is the difference between grain fed meat and grass fed meat?
A
Grain fed meat has a high omega 6 (inflammatory) to Omega3 (anti-inflammatory) ratio - 20:1.
It is high in inflammatory fatty acid - arachidonic acid
Grass fed and wild meat has a ratio of Omega 6 to 3 of 2:1. It is 10 times less inflammatory
It has higher conjugated linoleic acid (CLA), which regulates heart health, bodyweight and blood sugar levels
13
Q
What is the difference between organic and non-organic meat?
A
Organic has higher vitamin, mineral and amino acid profile (including beta-carotene and vitamin E). It has higher animal welfare standards.
Non-organic may contain chemicals and xenoestrogens
14
Q
What are red meats?
A
Pork
Beef
Lamb
15
Q
What are the benefits of red meat?
A
Complete protein (contains all nine essential amino acids)
Polyunsaturated fats
Iron
Zinc
B vitamins
Phosphorus
Selenium
16
Q
What are the negatives of red meat?
A
High cholesterol and saturated fats
No fibre
High animal protein intake requires more energy to be digested, placing more burden on the digestive system whilst the high formation of protein metabolite stresses the kidneys
Pro inflammatory - heart disease, diabetes, cancer, arthritis, asthma, osteoporosis, obesity, Alzheimer’s, impotence
Acid forming (due to high sulphur content = sulphuric acid)
17
Q
What is poultry?
A
Chicken
Turkey
Goose
Duck
Pheasant
Cartridge
Pigeon
Poussin
Ostrich
Emu
18
Q
What are the benefits of poultry?
A
Complete protein
Vitamin B1, 2, 3, 5, 6, 12, E
Zinc, Iron, magnesium
Less saturated fat (but also less B12 than red meat)
19
Q
What are the negatives of poultry?
A
Food poisoning risk (especially campolybacter and salmonella)
Often intensely farmed, poor welfare standards
- always opt for organic, pasture reared, heritage breeds or wild poultry products
20
Q
What are the benefits of eggs?
A
A complete protein (more than half the protein is found in white)
Vitamin A, D, B6, B12
Selenium, Zinc, Iron and copper
Choline
Brain health (essential nutrients including choline)
Immune system (vitamin A, B12, selenium)
Pregnancy health (folate and choline for embryo development)
Eye health (vitamin A and antioxidants)
Cardiovascular health (generally raise HDL cholesterol, choline helps to break down the amino acid homocysteine
21
Q
What are the negatives of eggs?
A
High in arachidonic acid - pro inflammatory
22
Q
What is choline?
A
A vitamin like substance, also produced in small amounts by the body
23
Q
Name some fish
A
Cod
Tuna
Seabass
Mackeral
Sardine
Trout
Salmon
Herring
24
Q
Benefits of fish
A
Complete protein
Omega 3
Vitamin D, B2
Calcium, phosphorus, iron, zinc, iodine, magnesium, potassium
25
What is the acronym for oily fish?
SMASH
Sardines
Mackeral
Anchovies
Salmon
Herring
26
What are the health benefits regarding oily fish?
High omega 3, Vitamin D
Lower in Mercury (due to small size)
* sardines are highest in omega 3
27
What are the negatives of fish?
Mercury
PCBs (polychlorinated biphenyls)
Dioxins
Are all present in long living, predatory fish such as tuna, shark, swordfish
Overfishing - severely reduced fish numbers in oceans and rivers
28
What are the nutrients in Cod?
Vitamin B3, B12
Phosphorus, selenium
29
What are the nutrients Tuna?
Vitamin D
Selenium
Omega 3
30
What are the nutrients in seabass?
Vitamin B1, B2, A, C
Calcium, Phosphorus, Iron
31
What are the nutrients in Mackeral?
Vitamin D, B3, B12
Phosphorous, selenium
Omega 3
32
What are the nutrients in Trout?
Vitamin D, B12
potassium
Selenium
33
What are the nutrients in Salmon?
Vitamin D, B3, B12
Selenium
Phosphorus
Omega-3
34
Wild fish vs. canned fish?
Always opt for wild-caught fish (not farmed), and avoid canned fish which compromises the nutritional content (esp. vitamin C)
Farmed fish are raised in overcrowded cages and tanks in contaminated water. They:
Contain dyes and toxic chemicals (PCBs, dioxins, faecal waste, mercury, pesticides, antibiotics, fungicides)
Lower omega-3 content
Are vaccinated and de-sexed
Have more disease and deformities
Fish farming is cruel and harmful for environments and ecosystems
35
Name some crustaceans
Lobsters
crabs
shrimps
prawns
36
Name some shellfish
Mussels
Clams
Oysters
Scallops
37
Benefits of crustaceans and shellfish
Complete protein
Omega 3
Vitamin B12
Zinc (esp. oysters), iron, magnesium
38
Negatives of crustaceans and shellfish
High in cholesterol
Food poisoning is common
Prawns are intensely farmed in asia
Waste feeders - accumulate toxins (inc. mercury)
* avoid unless from clean water sources
39
What are the energetics of red meat?
Warm
Hot (if fried, processed, grilled)
40
What are the energetics of Poultry?
warm
White meat more neutral, dark meat more warm
41
What are the energetics of crustaceans?
Warm
42
What are the energetics of eggs?
neutral
43
What are the energetics of Fish?
Cool (e.g. white fish)
Neutral (meaty fish, e.g. tuna)
Moist
44
What are the energetics of Shellfish?
Cool, moist
45
What are the energetics of Dairy produce?
Cool, damp forming
46
What foods are included in plant-based foods?
Vegetables, fruits, culinary herbs, grains, legumes, nuts and seeds
47
What is higher in plant-based foods from organic farming methods?
They yield a higher amount of phytonutrients vs. non-organic
Beans, legumes, Green peas, quinoa, nuts and seeds have higher amount of essential amino acids.
48
Can you get all the proteins you need from a plant-based diet?
If you combine a variety of plant-based proteins, you can achieve all nine amino acids e.g. combining beans with grains
49
Benefits of plant-based foods
Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients and antioxidants
Supports a healthy Microbiome (pre and probiotic foods) by encouraging diverse bacterial species.
Bacterial digestions of plant fibres produce short chain fatty acids which support intestinal barrier
Positive impact on cognitive functions of neurological health
Reduce risk of heart disease, cancer and obesity
Ethical and environmentally friendly, if organic
50
Define the plant compound Beta-Carotene
An orange pigment abundant in plants and fruit that is, and functions as, an antioxidant and a precursor to vitamin A formation in the body
51
Define the plant compound Flavanoids
A diverse group of phytonutrients (plant chemicals) found in almost all fruits and vegetables. They are also responsible for the vivid colours.
52
Define the plant compound Lutein
Lutein is a type of carotenoid antioxidant that is particularly supporting for eye (retinal) and skin health. It is abundant in green leafy vegetables
53
Define the plant compound Quercetin
A plant pigment (flavonoid) found mostly in the red coloured fruit and vegetables. It has anti-inflammatory and antihistamine properties
54
Define the plant compound Indole-3-Carbinol (I3C)
Indole-3-carbinol is found in cruciferous vegetables (e.g. broccoli, cauliflower, etc) and help support healthy oestrogen metabolism
55
Define the plant compound Glucosinolates
Sulphur containing compounds found in cruciferous vegetables
56
Define the plant compound lycopene
A pigment which give some vegetables and fruit their red colour. It is an antioxidant abundant in tomatoes; also has anti-cancer properties
57
Define the plant compound Anthocyanins
A type of flavonoid with antioxidant properties which gives red, purple and blue plants there rich colouring (e.g. blueberry, cherry, red grapes)
58
Define the plant compound Mucilage
A thick polysaccharide substance extracted from plants
59
Name some root vegetables
Celeriac
Beetroot
Carrot
Parsnip
Sweet potato
Potato
Yam
60
What are the benefits of root vegetables?
High levels of antioxidants
Vitamin A, B, C
Iron
Sources of energy (similar level of carbohydrate to grains)
61
Where are most of the nutrients often contained in root vegetables
The skin
62
what is special about beetroot?
It can improve blood circulation and exercise performance by increasing levels of nitric oxide (vasodilator)
63
what are the energetics of root vegetables?
Gently warming
Nourishing, sweet and easy to digest
(Sweet vegetables are highly nutritious)
64
what constitution / condition of people will root vegetables help?
Those who are energetically cold, tired and depleted
65
What condition are orange root vegetables particularly good for in TCM?
Strengthening digestion - they are good for spleen Qi energy this
66
Why is beetroot good for blood building?
It's rich in non-haem iron, vitamin C and folate
67
Why is it good to seasonally eat root vegetables?
Many are harvested and and late summer and autumn, they are ideal for bringing warmth and replenishing energy reserves in preparation for the winter ahead
68
What nutrients are in potatoes?
Vitamin B2, 3, 5, 6, folate, C
Iron, magnesium, potassium
Beta-carotene, Lutein, Quercetin
69
what are the health uses of potatoes?
Digestive health (high fibre supports bowel movements and microflora)
Cardiovascular health (vasodilation = anti-hypertensive)
70
what are the nutrients in Sweet potatoes?
Vitamin A, B1, 2, 3, 5, 6, C
Calcium, iron, magnesium, potassium
Beta-carotene
71
what are the health uses of sweet potatoes?
Blood sugar regulation (high fibre)
Vision, Skin integrity and Immunity (Vit A)
Brain health (antioxidants)
72
what are the nutrients in carrots?
Vitamin A, B1, 2, 3, 5, 6, Folate, E, C, K
Calcium, iron, magnesium, potassium
Beta-carotene, lutein
73
what are the Health uses of carrots?
Vision
Male and female reproductive health
Immune cell regulation and skin and mucus barriers (Vit A)
Cardiovascular health (antioxidants)
74
what are the nutrients in parsnips?
Vitamin B2, 3, 5, 6, Folate, C, E
Iron, magnesium, manganese, potassium
Beta-carotene, lutein
75
What are the Health uses of parsnips?
Digestive health (high-fibre)
Eye (retinal) Health
Bone and cartilage health (manganese is needed as cofactor) Nourish the heart (magnesium, potassium)
76
what are the nutrients in beetroot?
Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Iron, magnesium, manganese, potassium
Beta-carotene, lutein, betaalain pigments (antioxidants)
77
what are the health uses of beetroot?
Contains nitrates, which are converted by the oral and Bacteria to nitric oxide (NO), which is a vasodilator that improves blood flow - good for exercise performance, cognition, dementia prevention and BP reduction
78
what are the nutrients in celeriac?
Vitamin B6, C, K
Calcium, iron, manganese, magnesium, phosphorus, potassium
Lutein
79
what are the health uses of celeriac?
Digestive health (high-fibre)
Bone health (vitamin K, which increases calcium deposition in bone)
80
Name some cruciferous vegetables
Kale
Cauliflower
Broccoli
Cabbage
Brussels sprouts
Rocket
Bak choy
Radish
Turnips
Mustard greens
81
which plants parts are used as foods?
Roots (swede, turnip, horseradish)
Stems (kohlrabi (German turnip), radish)
Leaves (cabbage, kale, brussels sprouts)
Flowers (cauliflower, broccoli, romanesco)
Seeds (mustard seeds, rape seed (canola pressed oil))
82
what is the other word used for plant family cruciferous?
Brassicas
83
What are the benefits of cruciferous vegetables?
Rich in vitamins (Bs, C, E, K)
Calcium, iron, potassium
Fibre
Flavanoids, Indole-3-Carbinol (I3C)
Sulphur compounds called Glucosinolates
84
what are the benefits of glucosinolates?
Anti-inflammatory (antioxidants)
Support liver detoxification
Support hormone deactivation e.g. oestrogen metabolism using I3C
Cancer prevention (DNA protection and repair)
Anti-viral/bacterial, anti-catarrhal (thin respiratory mucus)
85
why should you eat cruciferous vegetables seasonally?
Many cruciferous vegetables are in season during autumn and winter -ideal for respiratory congestion
86
What nutrients are in cauliflower?
Vitamin B1, 2, 3, 6, Folate, C, K
Copper, iron, mangenese
Beta-carotene, Lutein, Glucosinolates
87
what are the health uses of cauliflower?
Cancer prevention (DNA protective, hormone deactivation, e.g. oestrogen, can induce apoptosis and inhibit angiogenesis)
Respiratory health (lung shape)
Liver detoxification support
88
What nutrients are in Broccoli?
Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, iron, manganese, potassium, selenium, zinc
Beta-carotene, Glucosinolates
* Anthocyanins in purple sprouting broccoli
89
What are the health uses of Broccoli?
Liver function/detoxification (I3C- between 10-50 times more abundant in broccoli sprouts than normal properly)
Immunity (zinc, selenium)
Cancer prevention (DNA protective, hormone deactivation, e.g. oestrogen, can induce apoptosis and inhibit angiogenesis)
90
What nutrients are in Cabbage?
Vitamin A, B1, 2, 3, 5, 6, Folate, C, K
Calcium, iron, magnesium, manganese, phosphurus, zinc
Glucosinolates, alpha and beta-carotene, lutein
* Red cabbage - anthocyanins
91
What are the health uses of Cabbage?
Immune boosting (vit c)
Arthritis (Vit C - collagen synthese in cartilage, anti inflammatory)
Bone health (vit K - calcium depositition in bones)
Digestive health (high fibre)
Supporting gut integrity (glutamine)
Cancer prevention (antioxidants)
92
what is cabbage juice used for?
Can be used for intestinal permeability and full peptic ulceration
Cabbage juice is high in L-glutamine, an amino acid used by intestinal cells to help maintain the gut barrier.
93
How are Glucosinolates activated?
By the action of enzymes which are released when the plant is damaged i.e. cut, chopped or chewed
94
How are glucosinolates lost?
Cooking higher than 140'C for more than a few minutes.
90% are lost when boiling
Steaming creates insignificant losses
95
how are glucosinolates best eaten?
Lightly steamed or raw
96
what are glucosinolates?
And what organ can they effect?
Goitrogens
They may interfere with the production of thyroid hormones by disrupting use of iodine
97
People with what condition should avoid goitrogens?
Those with hypothyroidism may have to reduce cruciferous vegetable intake
Cooking reduces goitrogens (and also other nutritional benefits)
Fermentation does not reduce goitrogens
98
Names some dark leafy greens
Kale, spinach, bok choy, wintergreens, chard
99
What are the benefits in dark leafy greens?
Highest % of minerals per calorie
High in chlorophyll (magnesium abundant) - alkalising, blood building, anti-cancer, gut healing, cleansing
High in carotenoids (antioxidants)
Calcium, magnesium
* most are cruciferous (except spinach) so contain glucosinolates
100
what are the energetics of dark leafy greens?
Cool
Hydrating
Clear heat downwards out of the body
Help build yin and blood
101
what do you bitter greens do?
Stimulate digestion
Liver detoxification
102
what are the nutrients in Kale?
Vitamin A, B1, 2, 3, 5, 6, Folate, C, K
Calcium, iron, manganese, zinc, magnesium
Protein
Glucosinolates, flavonoids (e.g. quercetin)
103
What are the health uses of kale?
Anaemia (Iron)
Bone health (calcium)
Eye and skin health (Vit A, Zinc)
Cardiovascular (nourishes heart, regulate LDLs, high antioxidant)
104
what are the nutrients in Spinach?
Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, copper, iron, zinc, magnesium, manganese
Beta-carotene, lutein
105
What are the health uses of spinach?
Blood building (i.e. anaemia)
Immune boosting (vitamin A and C)
Vision (Vit A)
Muscle relaxation/stress management/sleep (magnesium)
Cardiovascular (nourishes heart, regulate LDLs, high antioxidant)
106
name some salad greens
Lettuce
Rocket
Watercress
Chicory
Endive
Cress
Dandelion
107
what are the benefits of salad greens?
Vitamins C, K, folate
Minerals
Carotenoids
Fibre
Chlorophyll - alkalising, blood building, anti-cancer, gut healing, cleansing
108
what are the energetics of salad greens?
Cool
Hydrating
Detoxifying
Bitter greens stimulate digestive juice secretion
109
why should you eat salad greens seasonally?
Leafy greens grow in the spring and summer - ideal for balancing heat, detoxifying and reducing inflammation
110
What is the condition dandelion leaves can be used for?
Fluid retention and hypertension - they are a diuretic
111
what nutrients are in lettuce?
Vitamin A, B1, 2, 3, 5, 6, folate, C, E, K
Calcium, iron, manganese, magnesium, phosphorus, potassium, zinc
Beta-carotene, lutein
112
What are the health uses of lettuce?
Iron and skin health (Vit A)
Bone health (Vit K)
113
what nutrients are in watercress?
Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, iron, manganese
GlucosinolateS, alpha and beta-carotene, lutein
114
what are the health uses of watercress?
Supports digestion (bitter)
Cancer prevention (antioxidants)
Bone health (calcium, vitamin K)
Immunity (vitamin C, antioxidant)
115
what nutrients are in chicory?
Vitamin A, B1, 2, 3, 6, Folate, C, E, K
Calcium, iron, magnesium, manganese, phosphorus, potassium
Carotenes, polyphenols
Inulin (prebiotic)
116
what are the health uses of chicory?
Supports the microbiome (inulin)
Anti-inflammatory (polyphenols)
Digestive health and blood glucose regulation (fibre)
117
names some vegetable fruits
Tomato, cucumber, squash, bell pepper, pumpkin, aubergine, courgette, marrow
118
what are the benefits of vegetable fruit?
High nutrient content
Yellow, orange, red and purple pigment are antioxidant anti-inflammatory
119
what are the energetics of vegetables fruit?
Cool
High water content cucumber and tomato are hydrating
Orange flesh (squash, pumpkin) are warm and nourishing
120
why should you eat vegetable fruit seasonally?
Most vegetable fruits grow in the Summer, ideal for balancing seasonal heat and dryness
121
what are the nutrients in tomato?
Vitamin B1, 23, 6, Folate, C, E, K
Chromium, iron, magnesium, phosphorus and potassium
Alpha and beta-carotene, lutein, lycopene (potent antioxidant)
122
what are the health uses of tomato?
Cancer prevention (antioxidant)
Prostate health (lycopene decreases cell damage and suppresses the proliferation of androgen dependent cancerous prostate cells)
Cardiovascular (antioxidant, lycopene lowers cholesterol)
Anti-inflammatory (lycopene modulates LOX and COX expression)
Vision (lutein and vitamin A)
123
what is the best way of eating tomatoes?
When tomatoes are cooked or pureed the body is able to absorb high amounts of lycopene (it is tightly bound to cell walls)
124
what are the nutrients in pepper?
Vitamin C, B1, 2, 3, 6, folate, E, K
Iron, magnesium, manganese, phosphorus, potassium
Alpha and beta-carotene, lutein, quercetin
125
what is the health uses of pepper?
Immune boosting (vitamin C)
Cardiovascular health (antioxidants, e.g. carotenes, quercetin)
Anti-inflammatory and antihistamine (quercetin)
126
what the the nutrients in okra?
Vitamin B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, copper, iron, magnesium, manganese, phosphorus, zinc
Alpha and beta carotene, lutein, mucilage
127
What are the health uses of okra?
Bone health (calcium)
Digestive health (fibre)
Cardiovascular (antioxidant)
128
what are the nutrients in aubergine?
Vitamine B1, 2, 3, 5, 6, folate, C, E, K
Copper, iron, magnesium, manganese, potassium, zinc
Anthocyanins - nasunin (antioxidant - protects against DNA damage)
129
what are the health uses of aubergine?
Cancer prevention ( antioxidant)
Antihypertensive (magnesium, potassium)
130
what are the nutrients in squash?
Vitamin B1, 2, 3, 5, 6, folate, C, E, K
Calcium, copper, iron, magnesium, potassium, phosphorus, zinc
Alpha and beta carotene, lutein
131
What are the health uses of squash?
Vision (vitamin A)
Skin health (e.g. acne, eczema - vit A)
Cardiovascular (antioxidant)
132
name some legume vegetables
Green beans, runner beans, peas, mangetout
133
what are the benefits of legume vegetables?
Protein
Fibre
Vitamins and minerals
Chlorophyll
Combines the protein benefits of legumes with the nutrient benefits of green vegetables
134
what are the energetics of legume vegetables?
Cool
Hydrating
Detoxifying
135
why should you eat legume vegetables seasonally?
Legume vegetables are summer produce - perfect for balancing summer heat, dryness, inflammation
136
what are the nutrients in peas?
Vitamin B1, 2, 3, 5, 6, folate, C, E, K
Copper, iron, manganese, magnesium, zinc
Carotene, lutein
Protein
137
what are the nutrients in mangetout?
Vitamin A, B1, 2, 3, 5, 6, folate, C, E, K
Copper, Iron, manganese, zinc
Carotenes, Lutein
138
what are the nutrients in green beans
Vitamin A, B1, 2, 3, 5, 6, folate, C, E, K
Calcium, iron, manganese, zinc, Carotenes, Lutein
139
What are the health uses of peas, mangetout, green beans?
Cardiovascular (regulates blood sugar and antioxidant)
Musculoskeletal (protein)
Digestive health (fibre)
Immune boosting (vitamin C, zinc and carotenoid)
140
name some allium vegetables
Onion, Shallot, leak, spring onion, garlic
141
what are the benefits of allium vegetables?
Vitamins and minerals
Sulphur compounds (anti-microbial, anti-viral, anti-cancer -promotes phase 2 liver detoxification)
Supports the microbiome (prebiotics)
Antioxidant and anti-inflammatory flavanoids (esp. Good for cardiovascular)
142
what are the energetics of allium vegetables?
Warm
Garlic is hot
143
what are the nutrients in onion?
Vitamin B1, 2, 3, 5, 6, Folate, C, E
Calcium, copper, iron, manganese, magnesium, phosphorus, potassium, zinc
Beta-carotene, lutein
* Quercetin (red onion)
144
what are the health uses of onion?
Anti-cancer (antioxidants and inulin)
Cardiovascular (flavonoids - lowers LDL-cholesterol through inhibition of HMG-CoA enzyme)
Microflora (inulin)
145
what are the nutrients in celery
Vitamins B6, folate, C, K
Potassium, magnesium, Iron
It is a plant stem that is a therapeutic powerhouse when eaten raw or juiced
146
whatever how uses of celery?
Manage cholesterol (butylphthalide lowers cholesterol and BP through vasodilation)
Reduces joint information (Vit C I'm flavanoids)
Promotes urinary excretion of uric acid (gout)
Skin health (Vit A, C, alkalises body)
Digestion (increases stomach acid and supports gastric mucosal barrier, insoluble fibre)
147
name some fruits
Apples, bananas, cherries, citrus, pears, peaches, pineapples, plums, berries
148
what are the benefits of fruits?
Energy, vitamins, minerals
Antioxidants (often skins)
Flavonoids (cardiovascular - vasodilation, lowers LDLs and protects against endothelial oxidation)
149
what are the energetics of fruits?
Generally cool
Sour taste supports digestion
High water content is hydrating
Citrus - bitter - supports liver
150
why should you eat fruit seasonally?
Summer fruits balance sheet and dryness
151
what are the nutrients in apples?
Vitamin A, B1, 2, 3, 5, 6, folate, C, E, K
Iron, calcium, magnesium, phosphorus, potassium
Beta-carotene, quercetin, Epicatechin
152
what are the health uses of apples?
Digestive and elimination support (pectin - soluble fibre - binds to fatty substances in digestive tract including cholesterol and toxins and removes them)
Cardiovascular (antioxidant, magnesium, potassium)
Immune (antioxidants)
153
what are the nutrients in blueberries?
Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Iron, magnesium, manganese, zinc
Beta-carotene, lutein, anthocyanins
154
what are the health uses of blueberries?
Anti-cancer and anti-ageing (antioxidants)
Blood sugar regulation and cardiovascular (fibre)
Eye (antioxidants)
155
What are the nutrients in citrus fruits?
Vitamin A, B1, 2, 3, 5, 6, folate, C, E
Calcium, copper, iron, magnesium potassium
Alpha/beta-carotene, quercetin, rutin
156
what are the health uses of citrus fruits?
Anti-cancer (antioxidants)
Eye (Vitamin A)
Skin health (antioxidants and Vit A)
Immune health (antioxidants)
Liver detoxification support (calcium D glutarate / glucaric acid promote phase 2)
Cardiovascular (antioxidant, magnesium, potassium)
157
what are the nutrients in strawberries?
Vitamin B2, 3, 5, 6, Folate, C, K
Iron, magnesium, manganese, potassium
Beta-carotene, Lutein, anthocyanins
158
what are the health uses of strawberries?
Immune boosting, anti-cancer, anti-ageing, cardio vascular (antioxidants)
159
what are the nutrients in bananas?
Vitamin B1, 2, 3, 5, 6, folate, C, E, K
Copper, magnesium, manganese, phosphorus, potassium
Alpha and beta-carotene, flavonoids (e.g. quercetin)
160
what are the Health uses of bananas?
Anti ageing (antioxidants)
Cardiovascular (potassium, magnesium)
Peptic ulcers (phospholipids)
161
what are the nutrients in grapes?
Vitamin B1, 2, 3, 5, 6, Folate, C, E, K
Copper, iron, magnesium, manganese, potassium
Alpha /beta-carotene, flavonoids (e.g. quercetin)
162
What are the health uses of grapes?
Anticancer, immune boosting and cardiovascular (antioxidants)
Digestive (fibre)
163
what are the energetics of cherries?
Warm
164
what are the energetics of peaches and apricots?
Neutral to warm
165
What are the energetics of grapes?
Neutral
166
What are the energetics of apples and pears?
Cool, nourishing, hydrating
167
what are the energetics of berries?
Cool, hydrating, support digestion (if sour)
168
what are the energetics of Citrus?
Cool, refreshing, hydrating, support digestion and liver
169
What are the energetics of bananas?
Cool, unripe (drying), ripe (damp)
170
Why are some fruits and vegetables called the dirty dozen and the clean fifteen?
Some are more pesticide abundant than others
171
named the dirty dozen
Strawberries
Cucumber
Celery
Bell pepper
Grape tomatoes
Spinach
Grapes
Hot pepper
Nectarine
Peach
Potato
Apple
Kale
Summer squash / courgette
172
name the clean fifeteen
Sweet potato
Papaya
Pineapple
Sweet peas
Cantaloupe
Sweetcorn
Aubergine
Grapefruit
Kiwi
Onions
Mushrooms
Asparagus
Avocado
Cabbage
Mango
173
name some legumes
Lentils, beans, broad beans, soya beans, peanuts
174
what are pulese?
Plants in the legume family produce seeds in a pod
Pulses are dry edible seeds.
If a pulse is split, it is called a Dahl
175
what are the benefits of legumes?
Protein
Complex carbohydrates
B vitamins and minerals
Slows glucose absorption/release (high-fibre)
Antioxidant flavonoids in coloured skin pigments
Low in saturated fats, no cholesterol
176
what is the ratio of carbohydrate to protein to fat in legumes?
70/20/10
177
why do many legumes have to be cooked?
To inactivate toxic lectins - chemicals involved in plant defence, which can cause gastrointestinal problems
178
What Legumes are low in lectins?
Adzuki beans, dried peas, beans, urad beans (Black lentils), chickpeas ( garbanzo beans)
Therefore these can be used raw or sprouted
179
what are the energetics of legumes?
Warm, dry, nourishing
Good for building strength and energy
Contain blueprint for a new life - Life promoting
Affinity for kidney/adrenal function
180
why should you eat lagoons seasonally?
They are ready in autumn and store well - ideal for warming and nourishing meals throughout cold damp months
181
what are the nutrients in mung beans?
Vit A, B1, 2, 3, 6, folate
Calcium, copper, iron, manganese, magnesium, phosphorus and potassium, selenium, zinc
Beta-carotene
182
what are the nutrients in broad beans?
Vit A, B1, 2, 3, 5, 6, folate, C, K
Calcium, copper, iron, magnesium, manganese, phosphorus potassium, selenium, zinc
Carotenes, Lutein
183
what are the nutrients in lentils?
Vit A, B1, 2, 3, 5, 6, folate, C
Calcium, copper, iron, magnesium, phosphorus, potassium, zinc
184
what are the Health uses for mung beans, broad beans and red lentils?
Digestive (high-fibre)
Immune (zinc, selenium)
Blood building (Iron)
Cardiovascular (high fibre, magnesium, B vitamins)
Nervous system (B vitamins, magnesium)
185
name some nuts
Almonds, cashews, macadamia, Brazil, hazelnut, walnuts
186
what are nuts?
That's a tree fruit with a hard shell instead of the skin
187
what are some benefits of nuts?
Protein
Healthy fats
Vitamins and minerals
Supports cardiovascular health - improve cholesterol profile, anticoagulant (Vit E); Argentina nuts is used by the body to form nitric oxide (vasodilation that lowers BP)
Blood sugar regulation (high-fibre)
Nervous system health (healthy fats, B vits and magnesium)
188
what is the energetics of nuts?
Warm, deeply nourishing, build digestions, strength, promote life (blueprint for new life)
189
what is the healthiest way to eat nuts?
Raw.
Soaking nuts (and seeds) before eating reduces enzyme inhibitors and makes them easier to digest
190
why should you eat nuts seasonally?
They are produced in late summer/autumn and store well– ideal for warmth and nutrition through the autumn/winter months
191
what are the nutrients in almonds?
Vitamin A, B1, 2, 3, 5, 6, Folate, C, E
Calcium!, copper, iron, magnesium, manganeses, phosphorus, potassium selenium, zinc
Beta-carotene, Lutein
High-fibre
192
what nutrients are in macadamia nuts?
Vit A, B1, 2, 3, 5, 6, Folate, C, E
Calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc
Complete protein (contains all essential amino acids)
193
What are the health uses of almonds and Macadamia nuts?
Anti-cancer and cardiovascular (antioxidants)
Skin health (vitamin E, zinc)
Digestive health (fibre)
Bone health (calcium)
194
what are the nutrients in Brazil nuts?
Vitamin A, B1, 2, 3, 5, 6, folate, C, E
Calcium, copper, iron, magnesium, manganese, phosphorus, potassium Zinc, selenium!
195
what are the health uses of Brazil nuts?
Cardiovascular (antioxidant)
Liver (required for glutathione peroxidase)
Reproductive health ( antioxidant)
Thyroid support (selenium aids conversion of T4-T3)
196
what are the nutrients in walnuts?
Vit A, B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, copper, iron, magnesium, manganese, phosphorus, zinc, selenium
Beta-carotene
Phospholipids, omega-3!
197
What are the health uses of walnuts?
Brain health, including memory (phospholipids)
198
name some seeds
Pumpkin, sesame, Chia, flaxseed (linseed), hemp, sunflower
199
what are the benefits of seeds?
Protein, healthy fats and fibre
Higher onega 6:3 ratio - but healthy omega-6
High-fibre - slows release of sugars in blood preventing a sugar spike, important for transit time
When soaked Chia and flaxseeds are an excellent source of soluble fibre - polysaccharides form a mucilage which helps soothe mucosal membranes
200
what are the nutrients in pumpkin seeds?
Vitamin A, B1, 2, 3, 5, 6, Folate, C, E
Copper, iron, magnesium, manganese, phosphorus, potassium, selenium, Zinc
Beta-carotene, Lutein
201
what are the health uses of pumpkin seeds?
Antiparasitic (due to amino acid - cucurbitacin)
Nervous system (B vitamins)
Cardiovascular and immune health (antioxidants)
202
what are the nutrients in Chia seeds?
Vitamin A, B1, 2, 3, Folate, C, E
Copper, iron, magnesium, manganese, phosphorus, potassium, Zinc
Mucilage, phenolic compounds
Omega-3
203
what are the health uses of Chia seeds?
Anti-cancer and skin health (antioxidants)
Digestive support (mucilage nourishes mucus membranes)
Cardiovascular (omega-3)
204
what are the nutrients of flaxseeds?
Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, Copper, iron, magnesium, manganese, potassium, Zinc
Mucilage
Lignans, beta-carotenE, lutein
205
what are the health uses of flaxseeds?
Soothing in flames mucus membranes (mucilage)
Anti-cancer (antioxidant)
Skin (fatty acids, minerals and vitamins)
206
what are lignans?
Phyto-oestrogens
207
what is the seed cycling?
How do you do it?
Using seeds to help balance hormones
Regulate oestrogen levels in the first half of the cycle ( follicular phase):
1 tbsp flaxseeds and 1 tbsp pumpkin seeds daily
Used progesterone levels in the second half of the cycle (luteal phase):
1 tbsp sesame and 1 tbsp sunflower seeds daily
208
Why should seeds be freshly ground?
Because it oxidise quickly
209
what are the nutrients in quinoa?
Vit A, B1, 2, 3, Folate, E, K
Calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc
Beta-carotene, Lutein
A complete protein
210
what are the health uses of quinoa?
Anti-cancer (antiangiogenic properties, suppresses the proliferation of cancer cells)
Digestive health (high-fibre - supports transit time, stabilises blood glucose levels)
Antihypertensive (magnesium and potassium)
Reduces symptoms of PMS (B vits & magnesium)
211
what do culinary herbs contain and what health properties do they have?
Volatile oils
Antimicrobial (inhibits or slows growth of bacteria, yeasts & moulds)
Promotes release of the digestive secretions (boosts assimulation of nutrients, stimulates appetite)
Carminative herbs - regulates peristalsis, relaxes smooth muscle and reduces digestive cramps, gas, bloating
212
what does carminative mean?
Reduces flatulence
213
what are the energetics of culinary herbs
Generally warm, because warmth promotes strong digestive fire
214
why are traditional cuisines so richly spiced with culinary herbs and spices?
To promote strong digestive fire - even small amounts improve digestive strength, nutrient uptake and general health
215
In ayurveda undigested food called?
Ama, meaning toxins
216
In ayurveda what is digestive fire called?
Agni
217
when should you be cautious with patients regarding culinary herbs?
In pregnancy, breastfeeding
Higher therapeutic amounts
Acid reflux, gastritis and stomach ulcers (they relax the oesophageal sphincter and stimulate gastric juice secretions)
218
How many times a day should herbs be taken for optimal benefit?
Three times daily
This keeps track chemicals at constant therapeutic levels in the body
219
how much water can fresh leafy herbs contain?
How much more fresh herbs should you use compared to dried?
80% water
Double
220
What is aniseed used for?
Week digestions, gas, bloating, IBS, cough, asthma
221
What is the aniseed energetically?
Warm, sweet
222
What is Basil used for?
Week digestion, gas, bloating, IBS, coughs, colds, anxiety, low mood, fatigue
223
What is Basil energetically?
Warm
224
What is black pepper used for?
Week digestion/ assimilation, Poor circulation, rhinitis, productive cough, viruses
225
what is black pepper energetically?
hot, dry
226
What is Cardamon used for?
Week digestions, indigestion, nausea, bloating, IBS, low mood, coughs, gum disease
227
what is Cardamon energetically?
Warm, dry
228
what is chilli used for?
Poor circulation, fatigue, debility, ischaemic heart disease
229
what is chilly energetically?
Very hot, dry
230
what is cinnamon used for?
Week digestion, nausea, poor circulation, insulin resistance, H.pylori, candida
231
What is cinnamon and energetically?
Hot, dry, sweet
232
what are cloves used for?
Indigestion, gas, bloating, worms, parasites
Clove oil contains eugenol - a natural anaesthetic (numbs and reduces the pain to reduce a toothache), anti-inflammatory
233
what are cloves energetically?
Hot, dry, spicy
234
What is coriander used for?
Gas, bloating, IBS, fungal infections, chelation of heavy metals, antiparasitic
235
What is coriander energetically?
Cool, moist (fresh)
236
what is cumin used for?
Week digestions, indigestion, gas, bloating, IBS, diarrhoea
237
what is cumin energetically?
Warm, spicy
238
what is fennel used for?
Indigestion, gas, bloating, GIT spasm, IBS, cough, low breast milk production
239
what is fennel energetically?
Warm, sweet
240
what is fenugreek used for?
Gastritis, constipation, insulin resistance, low milk production
241
what is fenugreek energetically?
Warm, moist, bitter
242
what is garlic used for?
High cholesterol, hypertension, atherosclerosis, fungal and bacterial infections, parasites
243
what is garlic energetically?
Hot, pungent
244
what is ginger used for?
Weak digestion (pro-kinetic), nausea, poor circulation, inflammation (e.g. arthritis), amenorrhoea
245
what is ginger energetically?
Dry ginger - hot and dry
246
What is horseradish used for?
Poor circulation, weak digestion, sinus congestion, catarrh, intestinal worms
247
what is horseradish energetically?
Hop, spicy
248
what is the mustard seed used for?
Poor circulation, weak digestion, sinus congestion, cough, catarrh
249
what is the mustard seed energetically?
Hot, dry
250
What is oregano used for?
Indigestion, gas, bloating, IBS, parasites, bacterial and fungal GIT infections (use oil)
251
what is oregano energetically?
Warm
252
what is parsley used for?
Gas, bloating, IBF, fluid retention, hypertension, arthritis, amenorrhoea
253
what is parsley energetically?
Neutral, warm
254
what is peppermint used for?
Nausea, vomiting, colic, flatulence, IBS, diarrhoea, asthma
255
what is peppermint energetically?
Neutral, warm
256
what is Rosemary used for?
Weak digestions, liver support, poor memory, concentration, circulation, depression
257
What is Rosemary energetically?
Warm, dry
258
what is the sage used for?
Tonsillitis/pharyngitis, indigestion, bloating, gastritis, colds, Alzheimer's, menopausal sweats and hot flushes
259
what is sage energetically?
Warm, dry
260
what is thyme used for?
Sore throat, cough, asthma, weak digestion, gas, bloating, fungal and bacterial GIT infections (SIBO, dysbiosis), parasites, viruses
261
what is Thyme energetically?
Warm, pungent
262
what is turmeric used for?
Liver support, high cholesterol, inflammation (e.g. arthritis), low immunity, Cancer prevention, Alzheimer's
263
What is turmeric energetically?
Bitter, warm
264
what is food combining?
Pairing and separating certain foods to improve digestion and assimilation in order to improve health, strength and fitness
265
what can improper food combining lead to?
It can imply digestions leading to lower absorption of nutrients
Bloating, flatulence, heartburn, acid reflux, diarrhoea
266
Which Dr developed the food combining diet and what was the diet called
Dr Hay
The Hay Diet
267
According to the Hay diet, which food groups require different conditions for digestion?
What happens if they consume together?
Proteins and starches - proteins take longer to digest than starches. Separate by 3-4 hours. If eaten separately, digestion is more efficient with less burden
Digestions time is slowed and nutrient absorption impaired if eaten together
268
in their Hay diet what are processed foods replaced by
Whole foods, and increased fruit vegetables
269
what are the three categories of the Hay diet
Proteins
Starches
Neutral foods
270
According to the Hay diet, what environment do proteins need and where are they digested?
Acidic - to be digested in the stomach
271
According to the Hay diet, what environment do starches need and where are they digested?
Alkaline - in the small intestine
272
What can neutral foods be eaten with on the hay diet?
Protein or starches
273
when should fruits be eaten on the hay diet?
Away from other foods including vegetables (with the exception of juicing)
Do not combine acidic fruit with sweet fruit
Eat melons on their own
274
Which foods are proteins in the Hay diet?
All meat, fish, eggs, cheese, dried beans, peas, lentils. Raw milk (drink away from meals)
275
which foods on neutral in the Hay diet?
Vegetables except those on starch list. Salads, vegetables and herbs. Nuts and seeds (not peanuts). Fats and oils.
276
Which foods are starch on the Hay diet?
All the grains, bread, pasta. Potato, sweet potato, pumpkin, artichoke. Honey, sweet fruit (bananas, sweet grapes, all dried fruit)
277
Which foods are fruit on the Hay diet?
Fresh fruits.
Melons - eat away from all foods including other fruits.
